Tsallake zuwa abun ciki

Mafi kyawun Abinci don Samun Masscle Mass don Abincin dare

abincin dare don samun yawan tsoka
Lokacin Karatu: 4 mintuna

Don cin nasara ƙwayar tsoka, An san cewa dole ne ku bi abincin da ya dace da cin abinci mai yawan adadin kuzari, yana ba da ƙarin substrate ga jiki yana taimakawa wajen bunkasa tsokoki. Amma idan ya zo ga cin abinci da dare, yawancin shakku game da abincin da za a zaɓa don kada ku tara mai an halicce su kuma, a ƙarshe, mun kawo karshen yin waɗannan zaɓuɓɓukan kuskure.

Abincin da ake amfani da shi da daddare yana motsa jiki ta wata hanya dabam, yana da tasiri, alal misali, a kan samar da kwayoyin hormones kamar su. testosterone, melatonin da GH, da kuma in farfadowar tsoka abin da ke faruwa a lokacin barci. Suna da alhakin anabolism na tsoka, inganta ingantaccen daidaitawa ga ayyukan motsa jiki, haɓaka haɓakar ƙwayoyin sel da rarrabuwa, ƙara ƙarfin jiki da mafi kyawun oxygenation nama.

Abincin dare don samun karuwar tsoka

Sabanin abin da mutane da yawa ke tunani, cin abinci mai kyau da daddare yana da matukar mahimmanci ga taro riba kuma yana daya daga cikin wadanda ke da alhakin rage catabolism da ke faruwa a cikin dare. Sa'o'in azumi a lokacin barci suna cinye makamashi mai yawa, don haka dole ne ku cinye isasshen adadin kuzari don ɗaukar tsawon dare. 

Don haɗa abincin dare wanda ke haifarwa hauhawar jini dole ne a kara yawan adadin sunadarai, carbohydrates da lipids. 

 Ya kamata a lissafta adadin furotin da za a cinye tsakanin gram 1,5 zuwa 2 na furotin a kowace kilogiram na nauyi, saboda suna da tasiri mai mahimmanci a cikin kyallen jikin tsoka. Carbohydrates yakamata a ba da fifiko gabaɗaya da ƙarancin glycemic don kada su haifar da spikes na insulin wanda zai haifar da tarin carbohydrates. mai jiki, kuma fats ya kamata a monounsaturated da polyunsaturated, wanda aka dauke da kyau ga lafiya.

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Abincin dare a matsayin motsa jiki na post:

Lokacin horo da dare, akwai yiwuwar yin amfani da wannan abincin a matsayin motsa jiki bayan motsa jiki. Ya kamata ku ba da fifiko ga tushen abinci na furotin don haɓaka ginin tsoka da kuma taimakawa wajen dawo da fibers da aka motsa yayin horo, amma don wannan kuma ya zama dole don samar da kuzari ga waɗannan sel, don haka, isasshen amfani da carbohydrates ya zama dole don ba da glycogen don ƙoshin lafiya. Kwayoyin yin wannan aikin. 

Abincin dare:

- Nama:

Su ne madaidaitan tushen furotin mai girman darajar halitta. 

Naman sa, naman alade da kaza ya kamata a sha tare da mafi ƙarancin kitse mai yiwuwa, saboda kitse ne wanda, idan ya wuce kima, zai iya haifar da canje-canje a cikin cholesterol da kuma tarin kitsen jiki. 

Kifi irin su tilapia, teku bass, kifi, saurayi da mullet suna da ɗan kitse a cikin abun da ke ciki, yayin da salmon, tuna, sardines, mackerel nau'in nau'in nau'in nau'in kitse ne wanda ake ganin yana da amfani ga lafiya, yana da wadata a cikin omega 3 da 9 don haka yakamata su kasance. hada a cikin menu. 

- Kwai:

Qwai kuma tushen furotin ne masu inganci. Kowace raka'a tana da matsakaicin gram 6 na furotin da gram 5 na cikakken mai. Ki guji cin su soyayye da mai, ki fi son dafa su ko amfani da kwanon da ba na sanda ba.

Suna da matukar amfani da sauri don yin, kuma ana iya amfani da su a cikin girke-girke, omelets ko a salads. 

- Dankali mai zaki:

Kyakkyawan tushen carbohydrates, yana da ƙarancin glycemic index saboda adadin fiber, wanda ke sa shi sakin kuzari a hankali, yana guje wa spikes na glucose a cikin jini. 

Fiber da antioxidants da ke cikin dankali suna ƙara jin daɗi gamsuwa, taimakawa wajen sarrafa glycemic da hawan jini, inganta aikin hanji da garkuwar jiki.

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- Legumes:

Su ne tushen furotin kayan lambu, fibers da carbohydrates, kasancewa babban zaɓi don shirya salads, miya da shirye-shirye. Su ne: wake, lentil, wake da kaji.

Chickpeas kuma yana da wadata a cikin tryptophan, wani sinadari da ke taimakawa ragewa damuwa da kuma damuwa, kasancewa mai kyau don cinye shi tare da abincin dare don samun barci mai dadi da dare.

- Kayan lambu:

Ganyen ganye ya kamata ya kasance koyaushe a cikin tasa. Suna da wadata a cikin bitamin, ma'adanai da antioxidants da sel ke buƙata don haɓaka tsokoki.

Yana da ƙananan adadin kuzari kuma ana iya cinye shi da yawa, kuma saboda kasancewar fibers, yana ƙara satiety kuma yana sa abincin ya yi girma. 

- hatsi:

Shinkafa, alkama, amaranth, quinoa… Dukan hatsi sune tushen tushen carbohydrates da fiber masu narkewa da maras narkewa, suna haɓaka mafi girma da kuma rage jin yunwa na tsawon lokaci.

Gabaɗaya, fiber mai narkewa yana taimakawa wajen rage matakan cholesterol ta hanyar rage sha mai da inganta jigilar hanji. 

- Kayan lambu:

Kayan lambu tushen carbohydrates ne, gabaɗaya matsakaicin adadin, amma suna da wadatar fiber kuma suna taimakawa tare da satiety. Suna da wadata a cikin bitamin da ma'adanai masu mahimmanci a cikin matakai na hypertrophy. 

- Man zaitun na budurwa:

Man zaitun yana da wadata a cikin omega 9, omega 3 da bitamin E, A da K, baƙin ƙarfe, calcium da magnesium. 

Da yake yana da matukar anti-mai kumburi, yana fada kumburi wanda aka haifar ta hanyar motsa jiki ga tsoka da aka haifar a lokacin motsa jiki, wanda ke hanzarta farfadowa da tsoka

Ana iya amfani da shi don yin miya ko gasa abinci, ko kuma don yin jita-jita. 

Domin yana da caloric sosai, ya kamata ku kula da adadin da aka cinye. 

Misalan jita-jita da za a ci a abincin dare (menu):

- Salatin kaza tare da tuna

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– Gasasshen fillet na kaza tare da dafaffen dankalin turawa

-Taliya tare da miya na bolognese

– Salatin ceaser tare da diced kaza

– Kayan lambu a cikin tanda tare da gasasshen kifi fillet

- Eggplant ko zucchini lasagna

- Salatin Quinoa tare da qwai

- cuku omelet da danyen salatin

– Tushen naman sa da kayan lambu 

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